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Prep Time: 12 Minutes Cook Time: 21 Minutes |
Ready In: 33 Minutes Servings: 4 |
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The secret to a crispy crust is heating the skillet first and then cooking the fish over medium heat. Look for stone-ground cornmeal in specialty markets and health-food stores. Ingredients:
1/2 cup stone-ground yellow cornmeal |
2 garlic cloves, minced |
4 (6-ounce) catfish fillets |
1/4 cup fat-free milk |
1 teaspoon cajun seasoning (such as luzianne) |
cooking spray |
2 teaspoons peanut or canola oil, divided |
1/4 cup fat-free tartar sauce |
Directions:
1. Combine cornmeal and garlic in a shallow dish.
2. Brush fillets with milk; sprinkle with seasoning. Dredge fillets in cornmeal mixture, pressing gently to coat.
3. Heat a large skillet over medium heat; coat pan with cooking spray. Add 1 teaspoon oil. Add 2 fillets to pan, and cook 5 to 6 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan; set aside, and keep warm.
4. Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray, remaining 1 teaspoon oil, and 2 fillets. Serve with tartar sauce.
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